TheGuide

TrainingPlan 训练方案
→ Marathon 全程马拉松
LondonMarathon Beginners-training-plan 全程马拉松初阶 //中文版
LondonMarathon Improvers-training-plan 全程马拉松进阶 //中文版
LondonMarathon Advanced-training-plan 全程马拉松高阶A B //中文版A B
初阶目标5小时训练 BEGINNER SUB 5 HOUR TRAINING PLAN
中阶目标4小时训练 INTERMEDIATE SUB 4 MARATHON TRAINING PLAN
高阶目标3小时30分钟训练 ADVANCED SUB 3:30 MARATHON TRAINING PLAN
高阶目标3小时训练 ADVANCED SUB 3 MARATHON TRAINING PLAN
→ Half Marathon 半程马拉松
零基础初跑训练 Couch To Half Marathon Training Plan
5公里进阶半程马拉松 5K To Half Marathon Training Plan
初阶通用版8周训练 Generic 8 Week Half
中阶目标2小时训练 2 hour Half Marathon Training Plan
中阶目标1小时45分钟训练 1:45 Half Marathon Training Plan
高阶目标1小时30分钟训练 1:30 Half Marathon Training Plan
→ 10K 十公里
初阶目标60分钟 Sub 60 Minute 10k
初阶目标55分钟 55 Minute 10k Training Plan
中阶目标50分钟 50 Minute 10k Training Plan
中阶目标45分钟 45 Minute 10k Training Plan
高阶目标40分钟 40 Minute 10k Training Plan
高阶目标35分钟 35 Minute 10k Training Plan
→ 5K 五公里
零基础5公里训练 Couch to 5K Training Plan
初阶5公里训练 5k Training Plan for Beginners
中阶目标30分钟 Sub 30 Minute 5k
中阶目标28分钟 28 Minute 5k
中阶目标26分钟 26 Minute 5k
中阶目标24分钟 24 Minute 5k
高阶目标22分钟 22 Minute 5k
高阶目标20分钟 Sub 20 Minute 5k
高阶目标18分钟 18 Minute 5k
高阶目标16分钟 16 Minute 5k
→ 3K 三公里
3公里零基础6周训练 6 Week Couch To 3K Training Plan
3公里零基础4周训练 4 Week Beginner Training Schedule to Run 3K/2Miles
3公里进阶训练4周 4 Week Training Programme To Improve Your 3K Time
3公里目标14分钟训练 3K/2Miles Run Training Plan 14min Goal Time
→ More Training 特训
春季训练 Spring Base Training
冬季训练 Winter Base Training
1500米跑步训练 Training for a 1500-Meter Race
零基础燃脂4周 Beginner's Guide to Running For Weight Loss
高效燃脂训练8周 8 Week Running for Weight-Loss Program
交叉训练30分钟挑战 30 Minute Cross Training Workout Challenge

TheGuide 指南合集
→ 路跑赛事
越野跑步指南 Trail Running For Beginners Guide: Essential Tips And Gear RecommendationsA B
路跑比赛当天..跟着这样做 Marathon Day / Chinese Athletic Association
赛前3周..9个营养tips发挥最佳状态 9 Nutrition Tips for Running a Marathon
马拉松路跑赛前准备 Chinese Athletic Association
马拉松赛前身体评估 Chinese Athletic Association
路跑赛事的违规行为 Chinese Athletic Association
马拉松急救志愿者 Volunteering at Marathon / Chinese Athletic Association
马拉松赛前24-48小时需要做的9件事 9 Things To Do In The Final 24-48 Hours Before Your Marathon
马拉松赛前防落..装备整理清单 Race Day Checklist
25条成功备赛马拉松训练tips 25 Rules Of Successful Marathon TrainingA B
跑者的六星梦..六大满贯赛事 World Marathon Majors
→ 跑步知识
跑步姿势详解8步骤 TrackSmith
跑步训练期间该戒酒吗 Should I Give Up Alcohol During Training
如果马拉松比赛日来了大姨妈..怎么办 How Does Your Period Affect Your Running Performance
心率区间与训练..提升跑步效率 Knowing Your Heart Rate Zones Can Make You Faster Here's How
什么是交叉训练..14种可以尝试的交叉训练 What Is Cross Training And What Are The Best Activities To Try
下雨天跑步应对指南 Race In The Rain
马拉松长跑后热水澡还是冷水澡 Hot Or Cold Bath After Marathon
每天跑步的4个缺点 Here Are 4 Downsides Of A Daily Run
每天跑步好不好..应该每天跑步吗 Is It Bad To Run Every Day..Should I Run Every Day
初跑者该知道的马拉松种种 What's A Good Marathon Time
生理期跑步益处和贴士 Running During Period Actually Has Some Great Benefits
户外跑步运动时要戴口(面)罩吗 Should You Wear a Face Mask When Running Outdoors
生理期能跑步吗 Here's Everything You Need to Know About Running With Your Period
爆发性心肌炎..恢复运动期风险 COVID and Myocarditis A Risk forAthletes
感染与跑步运动内容 Can I Go For A Run If I have COVID
法克莱特速度训练 What Is A Fartlek Run
跑步核心训练..5个动作详解 What Kind Of Core-Work Should I Be Doing On
每天跑步5公里..好处及缺点 Running 5K Every Day: Benefits, Drawbacks + What To Expect
7项跑步训练名词解释 Different Types of Training Run
→ 装备相关
筋膜枪对马拉松跑步有益吗(工作原理 使用益处及禁忌) Can A Massage Gun Benefit Your Running
如何安全地带着宝宝跑步..越野婴儿车 How To Run Safely With Your Baby
跑步运动鞋..该不该换新的..4个可衡量迹象 Here's When You Should Replace Your Running Shoes..The 4 signs
如何清洗跑鞋 How To Wash Running Shoes
→ 营养补给
营养补给..香蕉吃几分熟 Bananas..The Best Ways To Use Them At Every Stage
如何自己DIY制作能量胶..5款能量胶配方 How to Make Your Own DIY Energy Gels
是否该在跑步前喝咖啡..适宜量 Should You Drink Coffee Before Running
过期的能量补给零食还能吃吗..进口食品溯源科普 Import Food From Great Britain
跑步之后吃什么 (马拉松 跑步 营养) What To Eat After A Run
→ 运动损伤
跑步乳头磨出两行血泪 Runner's Nipple: Symptoms, Treatments And How To Get Rid Of It For Good
跟腱损伤成因及预防 The Best Exercises For Achilles Tendonitis
如何应对跑步时拉伤腿筋的情况 What To Do If You're Strained Your Hamstring Running
跑步后出现脚痛..成因和预防恢复建议 Foot Pain After Running..Here's What It Could Be
为什么跑步者会掉脚指甲 Why Do Runners Loss Their Toenails
髋部训练..避免受伤提高跑步效率..7个训练动作 The Best Hip Workout to Sidestep Injury and Improve Running Efficiency
感染后恢复运动指南..重返赛场 Graduated Return To Play Protocol
如何以及何时再次开始锻炼 How and When to Star Exercising Again After COVID
伤后如何恢复跑步 Guide To Return To Running After Injury
臀部肌拉伸..4个动作促进跑后恢复 4 Best Glute Stretches For Runners
→ 表格清单
半程马拉松配速手环 Half Marathon Pace BandA B
全程马拉松配速手环 Marathon Pace Band
路跑大众选手等级评定 Chinese Athletic Association
运动自觉量表RPE Rate Of Pereived Exertion Chart
路跑赛事跑步配速表 What Is The Average Running Speed
卡路里在燃烧..常见运动热量消耗计算公式 How Many Calories Do You Burn Per Hour..Calories Bruned in 60 Minutes Of Activity
跑步各级别对照配速表 Running Pace Chat For All Levels
→ 赛事日历
2023马拉松日历 美洲区 Marathon Calendar / North and Central America / World Athletics
2023马拉松日历 亚洲区 Marathon Calendar / Asia / World Athletics
2023马拉松日历 欧洲区 Marathon Calendar / Europe  / World Athletics
2023马拉松日历 中国区 Marathon Calendar / CHN  / World Athletics
→ More
户外运动穿搭配色公式 Colour Dressing GuideA B
来自顶尖跑者20个很力量带着光的句子 20 Running Motivation Quotes: The Top Inspirational Running Quotes
跑步歌单推荐..170首歌曲 Running Music 170 Songs
影单推荐..31部励志高燃电影(跑步 马拉松 运动) The Best Running Movies of All TimeA B
全国马拉松补给站流水席菜单 Enjoy The Taste Of MarathonA B
书单推荐 (马拉松 跑步 营养 拉伸) Reading ListA B C